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NASM 6th Edition chapter 10 – Balance Training Concepts

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    NASM study guide chapter 10

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      Chapter 10 study guide

      Balance is influenced by: age, inactivity, and injury.

      Dysfunction at the joints and the effects

      Dysfunction at a joint can lead to improper sensory input. This, in turn, can cause a motor response that is incorrect.

      When a motor response is incorrect, this is called muscle inhibition as the nervous system is inhibiting the muscle.

      Due to this muscle inhibition, injury can easily come from these improper movement patterns.

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      This is a snowball effect as the injuries can cause inflammation and swelling which will further inhibit these muscles and lead to even worse proprioception.

      Parameters for balance training

      Understanding the balance training parameters for programs and training will result in effective training.

      Progression in balance training can be done by starting off with easier exercises to see if your client masters them. If they do, move on to harder exercises. Start with stable/simple exercises and move to unstable/complex exercises. Also, start with slow exercises and move to faster ones

      Proprioception progression can start with a client standing on a stable surface to having them stand on a Dyna disc or a Bosu ball.

      Make sure to take your clients through all planes of motion and to understand that switching up body position will lead to more difficult exercises. An example is having two legs on a stable surface all the way up to balancing on one leg on an unstable surface (bosu ball).

      Program design for balance training

      Overall, it is extremely important to learn how to progress people based on the stages of the optimum performance training model. You need to know which exercises go into which phase of the OPT model. This is very important for the test.

      Stabilization phase: In this phase, there is no bending of the support hip or leg. It consists of 12 to 20 repetitions (or 6 to 10 on a single leg), with 0 to 90 seconds of rest and at a slow tempo.

      Strength phase: The strength phase includes bending at the knee or hip of the support leg. Some examples are toe touches, or unilateral squats. These are done for 8 to 12 repetitions, with a 0 to 60-second rest, and at a moderate tempo.

      Power phase: The power phase includes hopping on the support leg (planted leg), is done for approximately 8 to 12 repetitions, 0 to 60 seconds of rest and at a moderate tempo as well. Imagine doing single leg jumps on the box.

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      NASM 6th Edition chapter 10 - Balance Training Concepts 1
      NASM 6th Edition chapter 10 - Balance Training Concepts 2
      NASM 6th Edition chapter 10 - Balance Training Concepts 3

      Chapter 10 NASM quiz

      Quiz Answer Key


      Q1:  A single-leg balance reach is what type of exercise?
      A1:   Balance-stabilization

      Q2:  All of the following are acute variables for balance-stabilization training except:
      A2:  Intensity

      Q3:  Balance is influenced by all of the following factors except:
      A3:  Weight

      Q4:  Which of the following is a balance-power exercise?
      A4:   Single-leg box hop-up with stabilization

      Q5:  True or false: During a balance-training program, external resistance should be added before an increased proprioceptive demand in any exercise.
      A5:  False

      Q6: True or false: The main goal of balance training is to continually increase your client’s awareness of their balance threshold by creating controlled instability.
      A6: True

      NASM flashcards for chapter 10

      NASM 6th Edition chapter 10 - Balance Training Concepts 3

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